This simple chicken and veggie stir-fry is packed with flavor, crunch, and color. It also packs quite a nutritious punch, as it’s rich in fiber, protein, iron, and potassium. Serve this stir-fry for dinner and save any leftovers for lunch the next day. We love to serve it on or alongside brown rice, quinoa, or your favorite whole grain. Don’t have fresh vegetables on hand? No problem. Substitute frozen for a meal that’s even quicker—and just as tasty and nutritious.
Prep time: 10 minutes
Cook time: Approximately 20 minutes
Total time: Approximately 30 minutes
Serving size: 1 ½ cups
For serving (optional):
Add 1 tablespoon olive oil to a large wok or large non-stick skillet over medium heat. When hot, add chicken and cook until browned and cooked through, approximately 7–10 minutes. Timing will vary depending on whether you are using a wok or a skillet. Chicken should reach a safe internal temperature of 165 degrees F, as measured with a meat thermometer. Remove chicken from heat and set aside.
Add remaining tablespoon olive oil, garlic, and ginger to the wok or skillet over medium heat. Sauté until garlic is translucent and fragrant, about 1 minute. Add vegetables and soy sauce. Cook until vegetables are tender, but still crisp, about 5–7 minutes. Do not overcook. Add chicken back to the wok and toss until warm. Remove from heat.
Season with salt and pepper, if needed. Sprinkle with scallions and black sesame seeds, and drizzle with sesame oil, if desired. Serve with or over brown rice, quinoa, or other whole grain.
MOBE kitchen tips:
Calories: 230 / Total Fat: 6g (8% DV) / Saturated Fat: 0.5g (3% DV) / Trans Fat: 0g / Cholesterol: 65mg (22% DV) / Sodium: 380mg (17% DV) / Total Carbohydrate: 14g (5% DV) / Dietary Fiber: 4g (14% DV) / Total Sugars: 6g / Added Sugar: 0g (0% DV) / Protein: 31g / Vitamin D: 0mcg (0% DV) / Calcium: 63mg (4% DV) / Iron: 2mg (10% DV) / Potassium: 512mg (10% DV)
Allergen statement: contains soy, wheat, and sesame.
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